Essentials:
A.
5 Sets
Deadlift x 10 reps 45%+
Tempo 31×1
On the 2min Marks
Rest 3min
B.
10 Sets
Hang Power Snatch from Hip x 5 reps BAR
On the Min Marks
Rest 3min
C.
5 Sets for total Burpees and Deadlifts:
Burpees x 45 sec
Row x 1:15min
Deadlift x 45 sec
Row 1:15min
Fitness:
A.
5 Sets
Deadlift x 5 reps 65%+
Tempo 31×1
On the 2min Marks
Rest 3min
B.
10 Sets
Hang Power Snatch from Below the knee x 3 reps 50%
On the Min Marks
Rest 3min
C.
5 Sets for total Burpees and Deadlifts:
Burpees x 45 sec
Row x 1:15min
Deadlift x 45 sec 135/95
Row 1:15min
Performance:
A.
5 Sets
Deadlift x 5 reps 75%+
Tempo 31×1
On the 2min Marks
Rest 3min
B.
10 Sets
Power Snatch x 3 reps 115/75
On the Min Marks
Rest 3min
C.
10 Sets
Row or Airdyne x 20sec Sprint (90%) / 1:40 sec Recovery Barely moving the fly wheel